For time:
Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups
If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.
Post time to comments.
or
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
Monday, August 31, 2009
Sunday, August 30, 2009
31 August 2009
Rest Day
or
Complete in as few sets as possible:
95 pound Overhead squat, 75 reps
Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.
or
Complete in as few sets as possible:
95 pound Overhead squat, 75 reps
Post number of sets to completion to comments. Greatest number of reps in any sets breaks ties.
Saturday, August 29, 2009
30 August 2009
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Compare to 081006.
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Post loads and body weight to comments.
Compare to 081006.
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
Friday, August 28, 2009
29 August 2009
Five rounds for time of:
95 pound Power snatch, 15 reps
Run 400 meters
Post time to comments.
Compare to 061105.
or
Three rounds for time of:
Row 500 meters
50 Wall Ball shots
Post time to comments.
95 pound Power snatch, 15 reps
Run 400 meters
Post time to comments.
Compare to 061105.
or
Three rounds for time of:
Row 500 meters
50 Wall Ball shots
Post time to comments.
Thursday, August 27, 2009
28 August 2009
Overhead Squat 3-3-3-3-3 reps
Post loads to comments.
Compare to 090114.
or
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Post loads to comments.
Compare to 090114.
or
"Angie"
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
Wednesday, August 26, 2009
27 August 2009
Rest Day
or
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
or
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
Post time to comments.
Tuesday, August 25, 2009
26 August 2009
"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 090708.
or
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.
Compare to 090708.
or
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Monday, August 24, 2009
25 August 2009
Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 090625.
or
Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Post rounds completed to comments.
Compare to 090625.
or
Clean and Jerk 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.
Sunday, August 23, 2009
24 August 2009
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 090727.
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Post your choice of girls and rounds completed to comments.
Compare to 090727.
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Saturday, August 22, 2009
23 August 2009
Rest Day
or
Three rounds for time of:
Run 800 meters
115 pound Thruster, 15 reps
21 L Pull-ups
Post time to comments.
or
Three rounds for time of:
Run 800 meters
115 pound Thruster, 15 reps
21 L Pull-ups
Post time to comments.
Friday, August 21, 2009
22 August 2009
Hang power clean 1-1-1-1-1-1-1 reps
Post loads to comments.
Compare to 090716.
or
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Post loads to comments.
Compare to 090716.
or
"Nasty Girls"
3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps
Post time to comments.
Thursday, August 20, 2009
21 August 2009
Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Compare to 090603.
or
Deadlift 5-5-5-5-5 reps
Post loads to comments.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups
Post time to comments.
Compare to 090603.
or
Deadlift 5-5-5-5-5 reps
Post loads to comments.
Wednesday, August 19, 2009
20 August 2009
"Karen"
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Compare to 090323.
or
Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters
Post rounds completed to comments.
For time:
150 Wallball shots, 20 pound ball
Post time to comments.
Compare to 090323.
or
Complete as many rounds in 20 minutes as you can of:
95 pound Clean and Jerk, 15 reps
Run 400 meters
Post rounds completed to comments.
Tuesday, August 18, 2009
19 August 2009
Rest Day
or
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments
or
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments
Monday, August 17, 2009
18 August 2009
Push Press 1-1-1-1-1-1-1 reps.
Post loads to comments.
or
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Post loads to comments.
or
"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Sunday, August 16, 2009
17 August 2009
Double-under for 2 minutes
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments.
Compare to 031001.
or
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Sit-up for 2 minutes
Double-under for 90 seconds
Sit-up for 90 seconds
Double-under for 1-minute
Sit-up for 1-minute
Double-under for 30 seconds
Sit-up for 30 seconds
Post numbers of sit-ups and double-unders to comments.
Compare to 031001.
or
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
Saturday, August 15, 2009
16 August 2009
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
Compare to 081008.
or
Push press 3-3-3-3-3-3-3 reps
Post loads to comments.
Five rounds for time of:
7 Muscle-ups
21 Burpees
Post time to comments.
Each burpee terminates with a jump one foot above max standing reach.
Compare to 081008.
or
Push press 3-3-3-3-3-3-3 reps
Post loads to comments.
Friday, August 14, 2009
15 August 2009
Rest Day
or
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
or
Weighted pull-ups 1-1-1-1-1-1-1 reps
Post loads and body weight to comments.
Thursday, August 13, 2009
14 August 2009
Front squat 1-1-1-1-1-1-1 reps
Post loads to comments.
or
Thruster 1-1-1-1-1-1-1 reps
Post loads to comment.
Post loads to comments.
or
Thruster 1-1-1-1-1-1-1 reps
Post loads to comment.
Wednesday, August 12, 2009
13 August 2009
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 090218.
Run 5 K
Post time to comments.
Use as many sets each minute as needed.
Post number of minutes completed to comments.
Compare to 090218.
Run 5 K
Post time to comments.
Tuesday, August 11, 2009
12 August 2009
"Linda"
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 080906.
or
"Annie"
50-40-30-20 and 10 rep rounds; for time
Double Unders
Sit-ups
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
Set up three bars and storm through for time.
Post time to comments.
Compare to 080906.
or
"Annie"
50-40-30-20 and 10 rep rounds; for time
Double Unders
Sit-ups
Monday, August 10, 2009
11 August 2009
Rest Day
or
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups
Post time to comments
or
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups
Post time to comments
Sunday, August 9, 2009
10 August 2009
Four rounds, each for time of:
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 090509.
or
Squat clean 3-3-3-3-3-3-3 reps
800 meter run
Rest as needed between efforts.
Post times for each round to comments.
Compare to 090509.
or
Squat clean 3-3-3-3-3-3-3 reps
Saturday, August 8, 2009
09 August 2009
"Tabata Something Else"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 090501.
or
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
Compare to 090501.
or
"Michael"
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
Post time to comments.
Friday, August 7, 2009
08 August 2009
Deadlift 5-5-5-5-5 reps
Post loads to comments.
or
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
Post time to comments.
Post loads to comments.
or
Five rounds for time of:
400 meter Run
50 Squats
30 Back extensions
Post time to comments.
Thursday, August 6, 2009
Wednesday, August 5, 2009
06 August 2009
Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Post time to comments.
Compare to 090402.
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents
Post time to comments.
Compare to 090402.
or
"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips
Post time to comments.
Tuesday, August 4, 2009
05 August 2009
Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
Compare to 090411.
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Row 500 meters
21 Burpees
Run 400 meters
Post time to comments.
Compare to 090411.
or
"Fran"
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
Post time to comments.
Monday, August 3, 2009
04 August 2009
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 090329.
or
Front Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Compare to 090329.
or
Front Squat 1-1-1-1-1-1-1 reps
Post loads to comments.
Sunday, August 2, 2009
Saturday, August 1, 2009
02 August 2009
"J.T."
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Compare to 090315.
or
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups
Post time to comments.
Compare to 090315.
or
"Helen"
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
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